The Lifts – July 29, 2015

Posted in Uncategorized on 07/29/2015 by ganns

Here’s my report for today:

Quads – Dumbbell Squats

1st set – 12 reps on 10lbs in each hand

2nd set – 10 reps on 15lbs in each hand

3rd set -8 reps on 20lbs in each hand

4th set – 6 reps on 25lbs in each hand

5th set – 12 reps on 20lbs in each hand

6th set – 12 reps of 15lbs in each hand

Hamstrings – Straight-Leg Deadlifts

1st set – 12 reps on 10lbs in each hand

2nd set – 10 reps on 15lbs in each hand

3rd set -8 reps on 20lbs in each hand

4th set – 6 reps on 20lbs in each hand

5th set – 12 reps on 25lbs in each hand

6th set – 12 reps on 15lbs in each hand

Calves – Calf Raises

1st set – 12 reps on 10lbs in each hand

2nd set –  10 reps on 15lbs in each hand

3rd set – 8 reps on 20lbs in each hand

4th set – 6 reps on 25lbs in each hand

5th set – 12 reps on 20lbs in each hand

6th set – 12 reps with 15lbs in each hand

Abdominals

1st through 5th sets – 12 crunches
6th set – 24 counts of bicycle crunches

Body for Life – Upper Body Workout (Ouchie1)

Posted in Uncategorized on 07/18/2015 by ganns

Awoke really late today–yay, Saturday!–but went to the homegym immediately so I couldn’t complain. No time to make coffee because I had to take my kids to Discipleship Day at Victory Greenhills, but I picked up a Cafe Americano at Starbucks. (Forgot to bring the other ingredients for a Bulletproof Latte; maybe I should consider bringing small Anchor packets and a tiny bottle of MCT oil?) Overall calorie count for today was 1,543 calories. Well-done, Ganns.

Here’s my report for today:

Chest – Chest Press

1st set – 12 reps on 10lbs in each hand

2nd set – 10 reps on 15lbs in each hand

3rd set -8 reps on 17.5lbs in each hand

4th set – 6 reps on 20lbs in each hand

6th set – 12 reps on 20lbs in each hand

5th set – 12 reps of 15lbs in each hand

Shoulders – Side Raises

1st set – 12 reps on 5lbs in each hand

2nd set – 10 reps on 7.5lbs in each hand

3rd set -8 reps on 10lbs in each hand

4th set – 6 reps on 12.5lbs in each hand

5th set – 12 reps on 7.5lbs in each hand

6th set – 12 reps on 5lbs in each hand

Back – One-Arm Dumbbell Raises

1st set – 12 reps on 10lbs in each hand

2nd set –  10 reps on 15lbs in each hand

3rd set – 8 reps on 20lbs in each hand

4th set – 6 reps on 25lbs in each hand

5th set – 12 reps on 20lbs in each hand

6th set – 12 reps with 10lbs in each hand

Triceps – Standing Tricep Curls

1st set – 12 reps on 10lbs in each hand

2nd set –  10 reps on 15lbs in each hand

3rd set – 8 reps on 20lbs in each hand

4th set – 6 reps on 25lbs in each hand

5th set – 12 reps on 15lbs in each hand

6th set – 12 reps with 10lbs in each hand

Biceps – Hammer Curls

1st set – 12 reps on 5lbs in each hand

2nd set –  10 reps on 10lbs in each hand

3rd set – 8 reps on 15lbs in each hand

4th set – 6 reps on 20lbs in each hand

5th set – 12 reps on 15lbs in each hand

6th set – 12 reps with 10lbs in each hand

Body for Life – Lower Body Workout

Posted in Uncategorized on 07/15/2015 by ganns

I got up this morning at 4:03AM. Felt really lazy, but I pushed myself out of bed and headed straight into the workout–after making myself some awesome Bulletproof Coffee first, of course!

Here’s my report for today:

Quads – Dumbbell Squats

1st set – 12 reps on 10lbs in each hand

2nd set – 10 reps on 15lbs in each hand

3rd set -8 reps on 17.5lbs in each hand

4th set – 6 reps on 20lbs in each hand

6th set – 12 reps on 17.5lbs in each hand

5th set – 12 reps of 35lbs doing Leg Extensions

Hamstrings – Straight-Leg Deadlifts

1st set – 12 reps on 10lbs in each hand

2nd set – 10 reps on 15lbs in each hand

3rd set -8 reps on 17.5lbs in each hand

4th set – 6 reps on 20lbs in each hand

5th set – 12 reps on 20lbs in each hand

6th set – 12 reps on 15lbs in each hand

Calves – Calf Raises

1st set – 12 reps on 15lbs in each hand

2nd set –  10 reps on 17.5lbs in each hand

3rd set – 8 reps on 20lbs in each hand

4th set – 6 reps on 22.5lbs in each hand

5th set – 12 reps on 17.5lbs in each hand

6th set – 12 reps with 10lbs (One-Legged Calf Raises)

Abdominals

1st through 5th sets – 12 crunches
6th set – 24 counts of bicycle crunches

Back on the bus

Posted in Uncategorized on 07/12/2015 by ganns

What’s up, party people in the house?

*croo croo*

Yeah, it’s time to dust off the ol’ accountability website, because I’ve dusted off my gloves.

boxing_gloves_philippines

Nice to have you back, ol’ buddies.

Boxing was the most intense cardio slash arms workout I’ve ever had. It sweats me up like hell and feels like heaven afterward. It’s the best.

homegym_philippines

Presenting… the chamber of torture!

Here is the biggest commitment I’ve made to date. My home gym is up! Thanks to a really good buddy of mine, who blessed me with a weights bench and several plates–FOR FREE!–I now have absolutely no excuse. Except for blogging.

running_tattoo

I got these tattoos so I can say I’ve got running partners.

Running is also a magnificent weight loss tool, but it’s been raining as of late, so it’s hard for me to get out there and pound the pavement. Still, my enthusiasm is high and I’m excited for what the future holds. Let’s do this.

Body for Life – Lower Body workout

Posted in Body For Life, Exercise on 11/24/2013 by ganns

I’ve been working out consistently the past two weeks, but I haven’t been blogging it.

Why?

I’m not sure. LOLz Maybe it’s because I’m just so pressed for time, I don’t think sitting down at the laptop to update myself – do I even still have regular readers? – is good use of the time.

But I spank myself. It’s accountability, and journaling. And that’s healthy. So here I am.

My schedule has been consistent. MWF – Cardio, TThS – Weight training. The cardio involves boxing and running. I love boxing. It’s both cardio and weights, and I can feel the results on my chest already. Can’t wait to get deeper into this!

Anyway, my report for today:

Quads – Dumbbell Squats

1st set – 12 reps on 10lbs in each hand

2nd set – 10 reps on 12.5lbs in each hand

3rd set -8 reps on 15lbs in each hand

4th set – 6 reps on 20lbs in each hand

5th set – 12 reps on 15lbs in each hand

Hamstrings – Straight-Leg Deadlifts

1st set – 12 reps on 15lbs in each hand

2nd set – 10 reps on 17.5lbs in each hand

3rd set -8 reps on 20lbs in each hand

4th set – 6 reps on 20lbs in each hand

5th set – 12 reps on 10lbs in each hand

Calves – Calf Raises

1st set – 12 reps on 15lbs in each hand

2nd set –  10 reps on 17.5lbs in each hand

3rd set – 12 reps on 20lbs in each hand

4th set – 12 reps on 20lbs in each hand

5th set – 12 reps on 20lbs in each hand

Abdominals – Two circuits of 12-rep crunches, side crunches, and (100 count) bicycle crunches

The runs: 3K

Posted in Exercise, The Runs! on 10/24/2013 by ganns

I admit it: I haven’t been running.

Chalk it up to general laziness, and I confess that i caught myself on this several times in the past few days. I’m slipping, and I’m glad I caught it in time. Thanks in great part to a friend, Poll, who sent me an inspirational video that basically shocked me out of my lethargy. That, in combination with Britney Spears’ Work Bitch (which I have three versions of: the original, a remix featuring RuPaul, and another remix featuring RuPaul and Missy Elliot), basically ensured I would get up today.

(Also, a friend told me another friend of mine, who I look up to immensely, has been running 10K daily. DAILY! Dude, that’s obscene. So proud of you!)

But it wasn’t easy: I hadn’t been running, so my legs were obviously surprised I decided to take ’em for a little stroll run. By the end of the third kilometer, they were like jelly. (Hey, I’m 218 lbs. Don’t hate on the fat guy.)

I also installed a new running app called Runtastic. It’s not that I was unhappy with Noom Pro, but I wanted to know my progress in kilometers, not miles, and Noom, for some reason, measures in miles, and won’t let me change to kilometers. (Or I haven’t figured out how to do it.)

Anyway, Runtastic was indeed that: runtastic. It allowed me to set a distance goal on the free version, and I appreciated how it told me the distance I had left. Plus, when the speaker came on to tell me my progress, I could hear it over Britney and RuPaul telling I’d “better work, bitch!”

Yeah, I want a hot body. I wanna look good in a bikini. (Well, maybe not. But I do want that hot body. So I’d better work!)

So… kamusta na you?

The Runs: 3.5km

Posted in Breakfast, Diet, Dinner, Lunch, The Runs! on 10/07/2013 by ganns

I did a 3.5km run today. I think I did pretty well – and I’m looking forward to doing some more walking during my lunch hour to deal with the horrific breakfast I had – 3/4 cup rice with a hotdog and a fried egg – and preparing for tonight’s Greek dinner with my friend Raft3r.

I’m preparing to start P90X very soon. I’m watching some videos and going over the diet plan. Over the course of the next few weeks, I hope to be able to buy my very own punching bag. (Let’s go!)